When it comes to strengthening, the latest studies have shown that eccentric- focused calf raises are the most effective means of combatting this injury. For many of us, calf raises entail a strong contraction up and then returning to a lowered position as quickly as possible. With eccentric calf raises, one focuses on contracting the muscle as it lengthens as opposed to as it shortens. To accomplish this one should raise both heels together and then slowly lower just one heel at a time after reaching the peak elevation. Counting down from 5 is an easy way to ensure that the muscle is working hard throughout the entire motion. As stated earlier, most Achilles issues occur at the front portion of the tendon, and, thus, it is also important to contract the calf muscles to their highest point before initiating the eccentric phase to activate this portion of the muscle.

The Achilles tendon is an incredibly strong player throughout the runner’s gait cycle. While most tendons in the body would rupture with a force of 5 times one’s body weight being applied to it, the Achilles is able to endure thousands of steps in just a single run. Since we ask so much of this small band of tissue, it’s only fair to give it the attention that it needs to stay strong and healthy. By adopting this simple regular routine consisting of stability of the lower extremity, stretching, and strengthening one’s calf, a more serious, training-altering injury can easily be avoided.

As always, if you have any questions regarding injuries or would like to have your own condition assessed, please do not hesitate to contact me at, dr.andrewschupp@gmail.com or call 608- 244-7447.